Gymnastics for the eyes: 10 useful exercises to improve vision

Easy exercises for the eyes that will bring relief and improve your vision

During prolonged and concentrated work with devices, discomfort, dryness and redness of the eyes may occur. These are the first signs of visual impairment. To eliminate them and at the same time strengthen the eye muscles, allows special ocular gymnastics.

Our eyes, like our bodies, need regular exercise. We have selected a set of simple and effective practices that won’t take much time and will bring tangible benefits. They strengthen eye muscles, improve focus, relieve tension and fatigue. To feel the effect, try practicing 10-15 minutes a day.

Remove eyeglasses or contact lenses before doing gymnastics to avoid injuring the cornea. It is important not to overextend your eyes and gradually increase the load. And after completing each exercise, it is recommended to close your eyes for a few seconds to give them a rest. If you have eye problems, seek the advice of an ophthalmologist before doing visual gymnastics.

1. Gently press the eyelids

This exercise quickly relieves eyelid tension, normalizes the outflow of intraocular fluid and helps to prepare for visual gymnastics. First, wash and dry your hands thoroughly. Close your eyes and breathe deeply and slowly. After that, warm up your palms by rubbing them intensely together. Now, gently press your upper eyelids with your fingers and massage in light circular motions for two minutes. In this case, the fingers of the right hand should move counterclockwise and the fingers of the left hand clockwise. This gentle pressure on the eyelids activates the blood circulation around the eyes.

2. Look outside

You will need small stickers for this exercise. You can also make circles of 3-5 cm in diameter with plasticine or paper. They should be stuck to the window pane. When everything is ready, take half a step back from the window and select any object located on the street. It can be a pole, a flowerbed or a car. Then start “shifting” the focus of the view from the sticker to the selected object and vice versa. At the same time, try to consider each of them as best you can. If there is no way to get to the window, try a light version of this task. For 15 to 20 seconds, look carefully at any object in the distance. Now move your gaze to your wristwatch or index finger, placed directly in front of your nose.

3. “Draw” letters

Drawing in the air allows you to relax not only your eye muscles, but also your neck. Close your eyes and imagine that you have a marker or a paintbrush on the tip of your nose. First, try putting a few letters in the air, alternating their size each time. Some letters may stretch over the entire wall, while others may fit on some small object. For example, on a television or refrigerator. In this case, it is not necessary to “draw” only letters with an imaginary pen. You can try to depict vertical and horizontal eights, geometric shapes and various simple illustrations.

4. Switch on your peripheral vision

Get into a comfortable position, preferably sitting. Restore slow, even breathing. As you inhale, gently move your eyes to the right, “all the way”. Try to focus on what you saw. As you exhale, return your gaze to the starting position. Now look as far to the left as possible. The neck and head remain immobile during the exercise; only the pupils should work. At the same time, it is important to move your gaze from side to side as widely as possible, but you cannot overextend your eyes. If you feel that they are tired, take a break. Using the same principle, try looking up and down, then diagonally: up to the left and down to the right, up to the right and down to the left. Repeat the cycle four times.

5. Concentrate on the tip of your nose

Keeping a deep, slow breath, look at the tip of your nose. Concentrate on it, mentally count to three and gently return to the usual position. Then look up and look between the eyebrows, in the area of the third eye. Hold that position for 3-4 seconds, close your eyes and do the exercise again. After two weeks of systematic exercises, it is recommended to gradually increase the delay time at the upper and lower points to several minutes.

6. Close your eyes tightly

Sit in a chair, straighten your back and stretch your neck slightly upward. Now blink at a rapid pace for a couple of minutes. The movement of the eyelids should be very light. Try to imagine that these are the wings of a butterfly. If in everyday life you intentionally try to blink more frequently, your eyes will become less dry and tired. After blinking vigorously, close your eyes tightly and mentally count to five. Then raise your eyebrows and open your eyes as wide as you can. This exercise allows you to quickly relieve eye strain, normalizes the tone of the eye muscles and activates blood circulation.

7. Look through your fingers

Look through your fingers
© AKI TOLENTINO/UNSPLASH

Sit or stand up straight with your head upright. Then bring your hands to your face at eye level and spread your fingers apart. Now begin to gently and slowly rotate your head from side to side, alternately closing and opening your eyes. In this case, you should look not at the hands, but through the “lattice” of the fingers, into the distance. If done correctly, the illusion of finger movement arises. Do 20-30 of these turns. Then rest for 2-3 minutes and repeat the exercise.

8. Focus your eyes

Stretch your right hand out in front of you and raise your thumb or index finger. It should be at a distance of about 30-40 cm from your eyes. Concentrate on your finger and then start to slowly move your face closer and further away. It is advisable to move your hand in different directions: left-right, up-down, diagonally from right to left and left to right. The main task is to carefully monitor every movement of your finger and do not take your eyes off it. At the same time, try to bring your finger closer to the pupils until the papillary pattern is clearly visible on the surface of the skin. You can also use a corrugated pen or any other fine textured object to train your eyesight.

9. Stretch your neck

Stand up straight, place your hands on the belt and straighten your shoulders. Now turn your head to the right, extending your neck as far as possible. Look closely at the elbow of your right hand for a few seconds. Then tilt your head down, close your eyes and let your muscles relax. Now turn to the left in the same way and concentrate your gaze on the elbow of your left hand. Return to the starting position and do the exercise five times in each direction.

10. Do palming

palming
© MEG/UNSPLASH

The easiest way to relieve tension is to do palming. Take a comfortable position, fold your palms into a “cup” and cover your eyes. You should not press your eyelids tightly together, they should open and close freely. There should be no “spaces” between the fingers that allow light to pass through. This will prevent the muscles from relaxing. For more comfort, you can place your elbows on the table. Try to breathe evenly and deeply. Try to imagine something pleasant as realistically as possible. For example, a deserted beach, a beautiful flower or a tropical rainforest. No thoughts or sounds should distract you. After five minutes, slowly remove your hands, let your eyes get used to the light and open them. For the best effect, ophthalmologists recommend practicing palming with pleasant, relaxing music.

Take care!

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